内收肌 大腿 杠杆固定器械 #0598
Lever Seated Hip Adduction
动作演示
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动作速览
- 目标肌肉
- 内收肌
- 身体部位
- 大腿
- 所需器械
- 杠杆固定器械
- 主要协同肌
- 腘绳肌
协同肌群
腘绳肌 臀肌
动作步骤
- 1
调整座椅高度并将自己放在机器上，背部靠在靠背上。
- 2
将脚放在脚踏板上并抓住手柄以保持稳定。
- 3
收紧内收肌，慢慢将双腿并拢，挤压大腿内侧。
- 4
在收缩高峰时暂停片刻，然后慢慢回到起始位置。
- 5
重复所需的重复次数。
English instructions（英文原版步骤）
- Adjust the seat height and position yourself on the machine with your back against the backrest.
- Place your feet on the footrests and grasp the handles for stability.
- Engage your adductor muscles and slowly bring your legs together, squeezing your inner thighs.
- Pause for a moment at the peak contraction, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
